Saturday, July 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: eight rounds, every three minutes: odd rounds: 15x toes-to-bar + 45x double under even rounds: 45x double under + 15/12 calorie row At Home: eight rounds, every three minutes: odd rounds: 15x virtual toes-to-bar + 45x lateral hop even rounds: 45x jumping jack + 30x rotational sit-up
Friday, July 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20x dumbbell front squat @ 50/35-lbs. 20x single-arm snatch (alternating, total) At Home: five rounds for time: 20x object front squat –or– 35x air squat 20x object single-arm snatch (alternating, total) –or– 20x plank up down
Thursday, July 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 10x true strict bodyrow 10x pushup 20x abmat sit-up then, “Upper Body Pump Sesh” 3 rounds for quality: 10-15x double dumbbell hammer curl 10 per side: incline dumbbell press 10 per side: decline row 10: bent-over reverse dumbbell […]
Wednesday, July 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 1 front squat + 3 back squat 1-1-1-1-1-1-1 Begin each round every 3 minutes. then, as many repetitions as possible in four minutes: 30x wall ball @ 20/14-lbs., 10/9-ft. target max double under in remaining time At Home: heavy object front squat –or– 2 minute/90-second/75-second/60-second/30-second 90-degree […]
Tuesday, July 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 800m run 40x walking lunge 4x rope climb 400m run 40x walking lunge 4x rope climb 200m run 40x walking lunge 4x rope climb At Home: for time: 800m run –or– 40x burpee 40x walking lunge 8x challenging upper body pull 400m run –or– […]
Monday, July 7, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: power snatch 3-3-3-3-3-3 *Begin each round every 2.5 minutes. then, behind-the-neck wide-grip push press 3-3-3-3-3 *Begin each round every 90 seconds. At Home: four rounds for time: 22x atomic pushup 22x single-arm snatch (alternating, total)
Sunday, July 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9-15-21 dumbbell front squat @ 100/70-lbs. burpee At Home: for time: 21-15-9-15-21 object front squat –or– 2x air squat burpee
Saturday, July 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-3-3-3 Begin each round every 3 minutes. then, every minute, on-the-minute , for 10 minutes: odd minutes: 5x weighted strict pull-up –or– strict pull-up even minutes: 5x weighted ring dip –or– ring dip option At Home: for time: 100-200x pushup then, every minute, on-the-minute […]
Friday, July 4, 2025
CrossFit MPH – WOD WOD (Checkmark) Closed – July 4th Holiday
Thursday, July 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 5x hang power snatch @ 115/75-lbs. 15x wall ball @ 20/14-lbs., 10/9-ft. At Home: 10 rounds for time: 6x object single-arm snatch –or– walking lunge 10-15x goblet squat jump –or– 10-15x squat jump